50 proven ways to lose weight, increase fitness

Jan. 7, 2008

Written by

David C. Nieman, DrPH, FACSM

GUEST COLUMNIST

Question: I am eager to lose the extra flab I have built up over the years. My modus operandi is via “do lists.” Can you provide a list that I can use to become lean?

Answer: With apologies to Paul Simon, here is a list providing 50 ways to leave your blubber. This list is based on scientific evidence with no hocus pocus (i.e., quackery).1. Put in at least 60 minutes of physical activity every day (can be accumulated). 2. Develop “caloric awareness,” or the ability to count the calories going in your mouth and balance them with the energy expended through metabolism and physical activity.3. Walk your dog every day whether you have one or not.4. Have three light to moderate meals a day at set times, with no snacks.5. Seek every opportunity to move your legs. Develop a physical activity mentality.6. Emphasize fruits, vegetables and whole grains in your diet.7. Take the stairs whenever possible, and avoid escalators and elevators.8. Limit your intake of fatty foods such as cheese, oils, butter, ground beef and fatty meats.9. Weigh yourself every week. Aim for a steady half-pound to 2 pounds of weight loss per week.10. Have your body fat tested at a human performance lab. Retest every two to three months.11. Get your spouse involved and lean on him/her for support when the going gets tough.12. Keep a diet diary during the first two weeks and record the amounts of food consumed and circumstances surrounding the eating episodes. Identify and then control the triggers that prompt you to eat too much (e.g., reading, television viewing, depression, eating out, etc.).13. Develop a reward system with your spouse or family when you meet weight-loss goals.14. Shop wisely by using a list and avoid going to a store when hungry.15. Plan your meals and stick to it.16. Reduce temptation by storing food out of sight.17. When possible, eat meals in the same place each day.18. Keep serving dishes off the table.19. Use smaller dishes and portion sizes.20. Practice polite ways to decline foods not on your list when at social functions.21. Slow down the process of eating by putting down the fork between bites.22. Stay healthy while losing weight by eating a balanced diet in accordance with the Food Pyramid. There is no long-term benefit in a high-protein diet.23. Avoid gimmicks such as grapefruit pills, sauna belts, body wraps, ear staples, hormone releasers, etc. Rely on your diet and physical activity plan.24. Don’t reward yourself with more food after exercising.25. Park your car in the far corner of the parking lot.26. Have walking meetings at work instead of sitting in the office.27. Take a walk after dinner.28. Plan vacations that involve high amounts of physical activity such as ski trips, mountain hikes, swimming and sports.29. Buy a pedometer and count your steps — aim for 10,000 steps each day.30. If possible, ride your bike or walk all or part of the way to work.31. Play sports with your children.32. Get your resting metabolism measured at a human performance lab so that you know how much energy you burn when resting. Retest every two to three months.33. Walk between flights at the airport.34. Exercise with a friend or group for social support.35. Vary your exercise program and emphasize enjoyment.36. Make exercise convenient by limiting time, travel and disruptions in family relationships.37. Buy a treadmill or stationary bicycle to exercise in your home when the weather is bad.38. Exercise during your lunch break by using the fitness center at your work site.39. Spend no more than two hours a day sitting and watching television, surfing the Internet, etc.40. Aim for at least 2 cups of fruit and 2.5 cups of vegetables each day. 41. Eat at least 3 ounces of whole-grain cereals, breads, rice or pasta each day (1 ounce equals one slice of bread, about one cup of breakfast cereal).42. Consume 3 cups per day of fat-free or low-fat milk (or equivalent milk products).43. Choose low-fat or lean meats and poultry, and then bake, broil or grill.44. Vary your protein routine — choose more fish, beans, peas, nuts and seeds.45. Limit intake of refined grains, total fats and added sugars, especially soft drinks.46. Drink alcoholic beverages in moderation.47. Choose baked and broiled foods instead of fried foods.48. Snacks should be avoided, but if you must snack, choose fruits and vegetables.49. Maintain your healthy physical activity and eating for a lifetime.Most of all, you must stay highly motivated to become and stay lean. Make this one of the top priorities of your life. Or as Paul Simon might urge, “Here are the 50 ways to leave your blubber.”

This is the opinion of David C. Nieman, DrPH, FACSM. He is a professor and director of the Human Performance Laboratory, Appalachian State University an active researcher, and author of several textbooks on health and fitness. E-mail your questions to niemandc@appstate.edu.